you need
  • - gym;
  • - Rod;
  • - racks;
  • - pancakes;
  • - locks.
Guide
1
conduct a thorough warm-up before exercise feet.In order not to stretch the muscle fibers and a good warm up the joints, it is necessary to allocate 10 minutes for special extensions.
2
Make standing at the feet of the slopes.Then follow a few polushpagatov or, if possible, twine.Mash hands the entire back of the thigh and shin.All you can now proceed to the main workout.
3
Perform squats with a barbell.This basic universal exercise affects absolutely all the leg muscles, including those in the calf.The more effort you overcome on the projectile, the faster will increase the volume of the calves.
4
do in each of the 4 sets of 10-12 reps with a near-maximum weight, adding it to the set of the Seto.Then w
alk around the room and well Preform.
5
Make rises on his toes with a barbell on your shoulders.This is a special exercise to increase calf muscle.This shell must weigh a little more than squat.So, put a small toes "pancake" of the bar, immerse the weight on your shoulders and take a step back from the racks.
6
Rise to the socks only due to the lower leg.Your task - to do 15 reps.If you turned, you add weight and do another set.There should be at least four approaches.
7
Fix the results, the rise of the foot on a special simulator.In some rooms there are units that are attached to the posts that need to be put under the shoulders and lift the load only shin.Do this exercise and, if you have the opportunity.Run it from the same calculation: 4 sets 15-20 times each.
8
lunge with weights on his toes.Take a mild post 20-30 kg depending on physical fitness.Put it on your shoulders.Take one leg back, and a second pull ahead, put it only on foot (socks).
9
Feel how tense the muscles of the calf.Then change legs places, creating forward movement.Bypass thus doubled around the room.It will be a great end of the workout.